Base + Climb
A. Bench Press 3×[email protected]; 3mins
B. EMOMx6mins
Min 1: 8-15 Synchro Hanging Knee Tucks and Toes to Bar
Min 2: 8-15 Synchro HSPU or Push Ups
*try to make them as Synchro as possible. It’s all about how you start each set. Talking to each other is key. Just t clarify, Synchro means toes must touch the bar at the same time or knees above parallel and top of HSPU or Push Up must be at the same time.
C. AMRAPx9mins
“Partner Fran”
21-15-9
[email protected]/45-85#
Pull Ups/Heavy Russian KB Swings
*athlete 1 does 21 Thrusters then Athlete 2 does 21 Thrusters, then Athlete 1 does 21 Pull Ups or KB Swings and so does Athlete 2, then Athlete 1 does 15 Thrusters and so on. If you complete it, go again. Be sure you choose your partner wisely and they are of the same fitness level as you.
You must be logged in to post a comment.